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ghettostudmuffin
New member
Ok, tomorrow is the day. I've decided to start on the old school Bill Starr 5x5 and go with that for as long as I can make progress on it as per the thread advice. After I reset it once or so then I'l lgo into a DF 5x5 most likely.
Current 5 rep maxes:
bench 205x5 roughly, maybe 210
squat 250x5
deadlift not sure, did 275x12, I'd guess 295x5 no problem
starting weight on program:
bench 195x5
squat 230x5
deadlift 275x5
9/10/06
Squat 135x5, 155x5, 185x5, 205x5, 230x5
Bench 115x5, 135x5, 155x5, 175x5, 195x5
Pendlay Row-NO CLUE...guessing 65x6, 80x5, 95x5, 115x5, 125-135x5
3x5 weighted situps
Current 5 rep maxes:
bench 205x5 roughly, maybe 210
squat 250x5
deadlift not sure, did 275x12, I'd guess 295x5 no problem
starting weight on program:
bench 195x5
squat 230x5
deadlift 275x5
9/10/06
Squat 135x5, 155x5, 185x5, 205x5, 230x5
Bench 115x5, 135x5, 155x5, 175x5, 195x5
Pendlay Row-NO CLUE...guessing 65x6, 80x5, 95x5, 115x5, 125-135x5
3x5 weighted situps
ghettostudmuffin
New member
9-11-06
Barbell Full Squat
135x5, 155x5, 185x5, 205x5, 230x5
Barbell Bench
135x5, 155x5, 170x5, 185x5, 190x5
Pendlay Row
60x6, 80x5, 100x5, 120x5, 125x5
Explosive Shrug
135x5, 185x5, 205x8, 225x10
Ok workout. Didn't feel particularly strong, but not bad either.
9-12-06
Woke up this morning and my thighs had a little soreness. Not much. Mid-back was very sore from the rows which is good and my traps are sore from the shrugs which is also good. I love explosive shrugs because you can go so heavy on them and really just rip loose on them and explode that bar violently. At least that's how I do them. Regular shrugs, phaw. I don't even feel it in my traps and my traps don't get sore from them.
Having issue with the area above my right knee still. I believe I caused it on my workout before this last that I squatted 250x5. The weight wasn't an issue, but I had very little toe flare and was going atf and I believe I overstretched something right above the knee cap. Gonna make a seperate post and see what responses I get on it.
If all else fails I can still do upper body work that doesn't involve the legs until it's ready to go again.
Barbell Full Squat
135x5, 155x5, 185x5, 205x5, 230x5
Barbell Bench
135x5, 155x5, 170x5, 185x5, 190x5
Pendlay Row
60x6, 80x5, 100x5, 120x5, 125x5
Explosive Shrug
135x5, 185x5, 205x8, 225x10
Ok workout. Didn't feel particularly strong, but not bad either.
9-12-06
Woke up this morning and my thighs had a little soreness. Not much. Mid-back was very sore from the rows which is good and my traps are sore from the shrugs which is also good. I love explosive shrugs because you can go so heavy on them and really just rip loose on them and explode that bar violently. At least that's how I do them. Regular shrugs, phaw. I don't even feel it in my traps and my traps don't get sore from them.
Having issue with the area above my right knee still. I believe I caused it on my workout before this last that I squatted 250x5. The weight wasn't an issue, but I had very little toe flare and was going atf and I believe I overstretched something right above the knee cap. Gonna make a seperate post and see what responses I get on it.
If all else fails I can still do upper body work that doesn't involve the legs until it's ready to go again.
Big_Turtle
New member
GhettoStudMuffin said:
That's awesome, man. I'm just trying to imagine what I would do if I was at the gym and saw a guy stacking up nearly 300 lbs of plates and then picking them all up.
I'll definitely be following along. Good luck on your goals.
ghettostudmuffin
New member
I was at the yard on Friday (place where we store our heavy equipment when not in use) when I caught sight of a nice granite rock sitting there.
Having a passion for lifting rocks and chunks of concrete I decided to lift it. My supervisor was there and gave me the go ahead as he finds it amusing to see me lift heavy stuff once (he happens to be an ex-competitive long distance swimmer).
This rock is kinda egg shaped with a chunk missing from it and tends to roll outta your hands when first picked up thereby causing the way to go forward (away from your body=bad).
It does have some decent edges for gripping it so hand strength isn't as much of a factor as lifting an atlas stone would be. The fact that the weight displaces makes up for it though imo.
Anyhow, I slowly picked it up and barely got it onto my knees at which point I was in the full squat position with the rock sitting on my thighs. Because of the width of the rock I could not get my legs close enough at the start of the lift so I had to shuffle them together in that position before I could get a decent position to lift it up.
At that point I proceeded to sort of bear hug/grip it over the top as it couldn't quite be rolled up like an atlas stone can. I started standing up with it while pulling my shoulders back and trying to pop my hips forward. I stalled for about 2 seconds and strained with every last ounce of strength I had. It went up fast once I got past the sticking point and I succeeded in completely high chesting the stone. I then dropped the rock and high fived my boss.
I told him to budge the rock just to get a feel for it. He flipped it a couple times, but as anyone knows, flipping and lifting heavy weight are 2 VERY different things. He guessed 200lbs tops. I was guessing at least 250 as I had never weighed a rock I had lifted on the job before(I do excavation work). Well since it was at the yard (which we rent space at) there was an accurate weight scale nearby. I hopped into our ASV track loader and hauled it over.
300.
I was very happy about that and my boss was impressed to say the least as we had never been able to put a real weight on the things I lift.
It dawned on me that my goal of a 400lbs atlas stone/rock lift is definitely attainable for me provided I keep consistently lifting these objects and keep that goal in mind. My boss said I was nuts when I had first told him how I wanted to lift a rock that heavy, but after lifting the 300 he believe I can do 400 in time too.
I'm stoked and gained another level of confidence in my strength.
It was a high point in my lifting and I thought I'd share the experience with others and add that if you haven't ever lifted a heavy rock, give it a try some time. It's rewarding.
Having a passion for lifting rocks and chunks of concrete I decided to lift it. My supervisor was there and gave me the go ahead as he finds it amusing to see me lift heavy stuff once (he happens to be an ex-competitive long distance swimmer).
This rock is kinda egg shaped with a chunk missing from it and tends to roll outta your hands when first picked up thereby causing the way to go forward (away from your body=bad).
It does have some decent edges for gripping it so hand strength isn't as much of a factor as lifting an atlas stone would be. The fact that the weight displaces makes up for it though imo.
Anyhow, I slowly picked it up and barely got it onto my knees at which point I was in the full squat position with the rock sitting on my thighs. Because of the width of the rock I could not get my legs close enough at the start of the lift so I had to shuffle them together in that position before I could get a decent position to lift it up.
At that point I proceeded to sort of bear hug/grip it over the top as it couldn't quite be rolled up like an atlas stone can. I started standing up with it while pulling my shoulders back and trying to pop my hips forward. I stalled for about 2 seconds and strained with every last ounce of strength I had. It went up fast once I got past the sticking point and I succeeded in completely high chesting the stone. I then dropped the rock and high fived my boss.
I told him to budge the rock just to get a feel for it. He flipped it a couple times, but as anyone knows, flipping and lifting heavy weight are 2 VERY different things. He guessed 200lbs tops. I was guessing at least 250 as I had never weighed a rock I had lifted on the job before(I do excavation work). Well since it was at the yard (which we rent space at) there was an accurate weight scale nearby. I hopped into our ASV track loader and hauled it over.
300.
I was very happy about that and my boss was impressed to say the least as we had never been able to put a real weight on the things I lift.
It dawned on me that my goal of a 400lbs atlas stone/rock lift is definitely attainable for me provided I keep consistently lifting these objects and keep that goal in mind. My boss said I was nuts when I had first told him how I wanted to lift a rock that heavy, but after lifting the 300 he believe I can do 400 in time too.
I'm stoked and gained another level of confidence in my strength.
It was a high point in my lifting and I thought I'd share the experience with others and add that if you haven't ever lifted a heavy rock, give it a try some time. It's rewarding.
Protobuilder
New member
That's bad ass. Lifting stuff like that is insanely difficult compared to lifting a perfectly-balanced barbell designed for human hands. 300 is no joke! Great display of real strength.
ghettostudmuffin
New member
3-16-07
Bodyweight and bodyfat?
Finally feeling the bug again. Been quite awhile, months really since I have felt motivated to hit the gym, but it's coming back now.
3-15-07
Barbell Full Squats 115x5, 135x5, 155x5, 170x5, 185x5 nice and easy, concentrating on not relaxing in the bottom
Dumbell Stiff-legged deadlift 50's x5, 60's x5, 70's x5, 80's x5, 90's x5, 100's x5 pretty easy, last set made me work a little
Barbell press 45x5, 65x5, 85x5, 95x5, 115x5 easy weight, form was good
Strict chinups and pullups throughout my shoulder workout in sets of 2
One-arm Dumbell circles in all directions 20lbs, got a killer pump and burn off these
Seated concentration curl 20lbs x 8-9 each arm, slow and easy, didn't have any specific plan coming in so was like wth?
3-11-07
barbell full squat 135x1, 155x1, 185x1, 205x1, 225x1, 245x1, 265x1, 295x1, 315x1 was very happy with my squats, haven't been in the gym for probably 4+ months
miscellaneous notes:
I work a very physical job so I always maintain a certain amount of strength plus I like to lift heavy rocks and chunks of concrete that present themselves, but I lose any aesthetic I have when working out in the gym.
Gonna kinda wing it to be honest. I want to focus more on the aesthetic nowadays, but keep a certain amoutn of core movements in for overall strength and power.
Starting off I'll be doign heavily modified Bill Starr type routine. Well the only thingrelated to it is that squats will be first lift every workout and since it's been awhile I'll do 5x5 heavy-light-medium.
Wednesday's will have stiff-legged deads after the squat like the DF program had.
Besides those 2 staples though I'm gonna kinda just do what I want. Those are really gonna be the prime movers that I focus on gettign stronger in over time, but I'm gonna be doing more isolation work than in the past and really focusing on the muscle working and not so much the weight as I remember back in high school I stopped focusing on weight and only used it as a means to an end and for a period of about 3 months totally focused on killing the muscle and gettign a great burn, pump and heavy contraction. Probably the one point in time my physique really made a huge visual change rather than jsut getting bigger overall.
But, I loved my DF cycle that I ran and was totally sold on if for makign total body size and strength gains so am going to keep certain principles from that as the unchanging core of my routine.
Anyhow, been awhile, hopefully I'm back in the game for a long time to come. I seriously feel like that movie Joe vs the volcano and I had a brain fog for almost 6 months.
As a side note, I've got my eye on a particular girl
and will be doing moderate intensity cardio 3x a week to lose some fat and get my heart stronger. Will start out at 30 minutes and ramp up to 45-60 minutes on an incline with the goal being to get my heart rate into the low end cardio buildign range so a littel higher than just fat loss.
That's it. I'll be posting regularly. Great to see soem guys have been diligent and are still going at it.
Chinknasty, if you read this you were part of my motivation to get back into it after seeing the progress you have made over these many months from your consistency.
Bodyweight and bodyfat?
Finally feeling the bug again. Been quite awhile, months really since I have felt motivated to hit the gym, but it's coming back now.
3-15-07
Barbell Full Squats 115x5, 135x5, 155x5, 170x5, 185x5 nice and easy, concentrating on not relaxing in the bottom
Dumbell Stiff-legged deadlift 50's x5, 60's x5, 70's x5, 80's x5, 90's x5, 100's x5 pretty easy, last set made me work a little
Barbell press 45x5, 65x5, 85x5, 95x5, 115x5 easy weight, form was good
Strict chinups and pullups throughout my shoulder workout in sets of 2
One-arm Dumbell circles in all directions 20lbs, got a killer pump and burn off these
Seated concentration curl 20lbs x 8-9 each arm, slow and easy, didn't have any specific plan coming in so was like wth?
3-11-07
barbell full squat 135x1, 155x1, 185x1, 205x1, 225x1, 245x1, 265x1, 295x1, 315x1 was very happy with my squats, haven't been in the gym for probably 4+ months
miscellaneous notes:
I work a very physical job so I always maintain a certain amount of strength plus I like to lift heavy rocks and chunks of concrete that present themselves, but I lose any aesthetic I have when working out in the gym.
Gonna kinda wing it to be honest. I want to focus more on the aesthetic nowadays, but keep a certain amoutn of core movements in for overall strength and power.
Starting off I'll be doign heavily modified Bill Starr type routine. Well the only thingrelated to it is that squats will be first lift every workout and since it's been awhile I'll do 5x5 heavy-light-medium.
Wednesday's will have stiff-legged deads after the squat like the DF program had.
Besides those 2 staples though I'm gonna kinda just do what I want. Those are really gonna be the prime movers that I focus on gettign stronger in over time, but I'm gonna be doing more isolation work than in the past and really focusing on the muscle working and not so much the weight as I remember back in high school I stopped focusing on weight and only used it as a means to an end and for a period of about 3 months totally focused on killing the muscle and gettign a great burn, pump and heavy contraction. Probably the one point in time my physique really made a huge visual change rather than jsut getting bigger overall.
But, I loved my DF cycle that I ran and was totally sold on if for makign total body size and strength gains so am going to keep certain principles from that as the unchanging core of my routine.
Anyhow, been awhile, hopefully I'm back in the game for a long time to come. I seriously feel like that movie Joe vs the volcano and I had a brain fog for almost 6 months.
As a side note, I've got my eye on a particular girl
and will be doing moderate intensity cardio 3x a week to lose some fat and get my heart stronger. Will start out at 30 minutes and ramp up to 45-60 minutes on an incline with the goal being to get my heart rate into the low end cardio buildign range so a littel higher than just fat loss.That's it. I'll be posting regularly. Great to see soem guys have been diligent and are still going at it.
Chinknasty, if you read this you were part of my motivation to get back into it after seeing the progress you have made over these many months from your consistency.
JohnRobHolmes
Well-known member
So your back too huh? I took about a year and a half off the board. Time to get back in it!
ghettostudmuffin
New member
3-17-07
Barbell Full Squat 115x5, 135x5, 155x5, 175x5, 195x5 nice and easy, HR barely went up, working into my heavy lifts nice and slow as I have a tendency to go balls out too fast rather than slow and steady for the big gains over time
Hammer Strength Incline Press 90x5, 110x5, 140x5, 160x5, 180x5, 190x4 ok set, don't feel much in the chest from these
One-arm DB row 40x5, 50x5, 60x5, 70x5, 80x5
DB bench 55x9-10 got a good stretch and contraction, making these my main chest exercise although will give incline DB a try too
Cable Row 130x5, 160x5, 180x5 I don't care what anyone says, I get the fullest range of motion off these and the best contraction and pump, love em
I decided to call it a night at that point. Was happy with the workout for what it was.
Barbell Full Squat 115x5, 135x5, 155x5, 175x5, 195x5 nice and easy, HR barely went up, working into my heavy lifts nice and slow as I have a tendency to go balls out too fast rather than slow and steady for the big gains over time
Hammer Strength Incline Press 90x5, 110x5, 140x5, 160x5, 180x5, 190x4 ok set, don't feel much in the chest from these
One-arm DB row 40x5, 50x5, 60x5, 70x5, 80x5
DB bench 55x9-10 got a good stretch and contraction, making these my main chest exercise although will give incline DB a try too
Cable Row 130x5, 160x5, 180x5 I don't care what anyone says, I get the fullest range of motion off these and the best contraction and pump, love em
I decided to call it a night at that point. Was happy with the workout for what it was.
